Caffeine and Your Health

We are all aware that coffee contains caffeine and is therefore a stimulant. What is confusing for consumers is the conflicting claims and counter-claims regarding the alleged health benefits and ill-effects of coffee. As with every other component of our diets, even the experts disagree.

Following are some of the documented effects of drinking coffee for what is considered average consumption. Effects of coffee consumption will vary greatly from one drinker to the next, and of course, volumes consumed will differ also.

Caffeine Absorption and Excretion

Once coffee is ingested, the caffeine goes into the bloodstream quickly and reaches its peak level in the bloodstream within thirty to sixty minutes.
However, you can feel an increased level of alertness within ten minutes from the time of intake. Caffeine does not accumulate inside the body. Half of it is excreted within four hours of ingestion, while the other half remains inside the body for eight to fourteen hours. This is why many people who drink coffee have problems falling asleep at night.

It is best to avoid caffeinated beverages at least eight hours before bedtime. The length of time that the body takes to eliminate caffeine may also vary from one person to another. Some factors that can affect the total time of caffeine excretion include pregnancy, physical condition, body weight and the frequency of intake.

Safe Limits for Caffeine Consumption

The safe limits for caffeine consumption will vary depending on every person’s level of tolerance, age and health background. Each person has their own level of sensitivity and each person has a unique way of responding to the effects of caffeine.

For adults who have no health or medical issues, consuming up to 400mg of caffeine in a day may not cause unwanted effects. There is about 100mg of caffeine in one cup of brewed coffee. Many people drink much more than this and claim not to experience ill-effects. However, an individual can also build up their level of tolerance which means that larger doses of caffeine may be consumed before any negative effects are experienced.

Caffeine and Heart Palpitations

For people who are not regular coffee drinkers even just a single cup can raise their systolic blood pressure levels by up to ten points. However, for those who are habitual caffeine drinkers, such an effect may not be too pronounced.
Caffeine is also known to stimulate the intensity of the heart’s beating. Studies show that caffeine can boost the production of norepinephrine hormones which gives a feeling of an adrenaline boost.

Too much caffeine consumption can add to an increase in the amount of calcium in the major arteries of the heart. This excess calcium assists in the formation of arterial plaque, causing the artery wall to harden and reduce in diameter. Both heart attack and stroke risks increase when this occurs. A medical scan is available which determines the amount of plaque, from which doctors can make an estimate of the likelihood of these risks eventuating in the future.

Other Sources of Caffeine

Caffeine is not only present in coffee. Some teas contain small amounts. Two and a half cans of cola will supply about the same caffeine as one cup of brewed coffee. Not all coffee brands or types are equal. Each coffee brand can have a different level of caffeine content. Caffeine can also be obtained in surprisingly large amounts in many energy drinks. Chocolates can also contain some amount of caffeine.

Many people are not aware that caffeine is also present in many over the counter and prescription medications such as Vivarin, Midol and Norgesic Forte – just to name a few.

Reducing Coffee Consumption

While many people drink coffee every day, there are also many who have ‘kicked the habit’ and claim they are better for it. Others say there their health has improved by cutting back, or by committing to not drinking coffee after lunch.
If you love the taste and the socializing aspects of drinking coffee but are concerned about caffeine, there is a large and growing range of decaffeinated coffees worth trying.

Tips to Stop Food Cravings

As human beings, we are naturally driven by our hunger hormones to eat in order to survive. Unfortunately, some people have food cravings that go beyond what their hunger hormones dictate.

Many people give in to their food cravings without any hesitation. This can develop into an unhealthy and unfortunate habit. Instead of eating when they are hungry, they may eat every time they feel the urge to eat something they enjoy.
In this case they are not feeding their body what it needs, but simply giving their taste buds what they want, to the detriment of their overall health.

Some people have difficulty distinguishing emotional eating from real hunger. If you are one of the many who find it hard to curb your food cravings, try some of the following to help control your eating.

Add some vinegar to your recipes.

You can use either red wine vinegar or apple cider vinegar as an appetite suppressor. Studies show that vinegar can help improve digestion by allowing the food to stay in the stomach longer. This way, the hunger hormone ghrelin will be suppressed, making you feel fuller for a longer period. Vinegar is also beneficial for preventing sugar spikes that usually occur after having a meal, thereby staving off signs of further hunger pangs.

Try acupressure on your earlobes.

Acupuncturists have used this technique for centuries to help people restore their energy balance. Research reveals that people who use acupressure as part of their weight loss program are able to maintain their ideal weight better, compared to those who do not use acupressure techniques.

All you have to do is gently massage your earlobes to stimulate the pressure points.

Make your dining room and kitchen color blue.

If you use a blue plate on a blue table, together with other table wares of the same color, you will be less likely to crave more food. Blue is not associated with food but it is more linked to objects that cannot be eaten. Therefore, if you put more of this color in your eating area you will have a better chance at stopping your food cravings.

On the other hand, orange, yellow and red are colors that signify delicious foods so avoid using these colors in your kitchen or in your table settings! Have you ever noticed what color McDonald’s is? The big yellow ‘M’ says, come in and eat as much as you can!

Brush your teeth before and soon after eating.

The minty taste of your toothpaste will help curb your appetite. The taste of toothpaste will remain in your mouth for a while. Therefore, if you eat soon after you have brushed your teeth, you will not be able to fully appreciate the taste of your food. This suppressed appetite will help with mindful eating and reduce gorging behaviors.

Light vanilla scented candles.

At home or work, try lighting vanilla scented candles and expose yourself to the scent all day. Desensitizing your sense of smell will help reduce hunger triggers. This works the same as if you cook all day or smell food cooking all day and get so used to the smell you don’t feel like eating it when it is ready. This is because you feel full after smelling the food continuously.

Make sure your dining area has bright lights.

Dimly lit rooms will exacerbate your food cravings. This is why it would be best to replace your lightings with 100 watt-bulbs or equivalents to ensure that your dining room is brightly lit. (Make sure your fixtures are capable of handling 100-watt bulbs).

This is why restaurants have dimly lit eating areas. They want you to eat and they don’t want to curb your appetite!

Got a craving? Stop and wait fifteen minutes.

Once you feel the urge to grab any food you crave, take the time to pause and let fifteen minutes pass. Studies have shown that most cravings will be diminished if not eliminated after fifteen minutes.

Most eating behavior that is related to food cravings can be attributed to a lack of mindfulness. This is why the fifteen-minute pause is so successful. Before thoughtlessly eating whatever has tempted your fancy, consider whether you are really hungry or if it is simply an appetite response.

Even if you feel you must eat something to quieten the demons within, again take the time to pause, make a better food choice, and determine your portion size before you start to eat. Make this a habit for the rest of, and the good of, your life.

Healthy Eating Using the Glycemic Index

In our quest for health and a healthy diet, it can be easy to become confused with all the available information today. There is a lot of correct information, but there is also a lot of misinformation too which is why it is so easy to be overwhelmed by information overload.

If you are someone who would like to stay healthy by eating right, then it is important to know that a “healthy diet” is made easier when you know a bit about your own body chemistry. To explain that statement, we basically need to become more knowledgeable in evaluating the nutritional value of the foods that we eat. To confidently know what to eat, we need to know why.

The Importance of the Glycemic Index

One of the first things to be aware of when making food choices is how each food affects the levels of blood sugar and insulin in our body. This has become a must not only for diabetics but for everyone, due to the over-consumption of easily available foods that contain far too much added sugar.

Foods that do not have adverse impacts on our blood sugar will keep our moods balanced, provide the right amount of energy and help maintain an ideal weight.

The problem is, how do we know how much impact a certain food can have on our blood sugar? This is where we need to be aware of the “glycemic index”.

The Glycemic Index Defined

The glycemic index or GI measures the impact of carbohydrates in our blood sugar. Carbohydrates that fall in the ‘high GI’ category are those that are too easily broken down to provide a quick release of glucose into our bloodstream.

The Glycemic Index is a very helpful tool in differentiating between good carbs and bad carbs, or more correctly, complex carbs and simple carbs.

Good carbs fall in the ‘low glycemic’ range which means they are foods that are easily broken down by the body in a slow and steady manner. This process keeps blood sugar and insulin levels more stable.

On the other hand, carbs that are classified in the ‘high GI’ category are rapidly converted to blood glucose, triggering a panic insulin release rather than a measured steady response. The insulin quickly ‘sweeps’ the glucose from the blood, some of which becomes body fat.

The excess insulin release depletes the blood’s glucose to a sub-normal level. The lower than normal blood glucose causes fatigue and the brain responds by inducing hunger symptoms in an attempt to restore normal levels. This causes us to reach for a dietary ‘quick-fix’, usually more high GI carbs, and the unhealthy cycle continues.
The Glycemic Index was originally created to help diabetics control their blood sugar and insulin levels, however, nutritional experts realize that the Glycemic Index can be a helpful tool for everyone, not just diabetics.

Making Wise Food Choices

The Glycemic Index is in no way the single determinant of what is good food or otherwise. Foods that are considered to be ‘high GI’ are not all villains while ‘low GI’ foods are not all excellent sources of nutrition.

In addition to classifying foods according to their GI, the nutritional content of each food must be considered. In other words, common sense must be used in conjunction to consulting the Glycemic Index and it should not be used as a sole basis for making wise dietary choices.

Carbohydrates In Your Diet

Breads, sugars and pastas are all carbohydrate foods and are the staples of many people’s diets. Carbohydrates have been receiving a bad reputation in the past few years. Unfortunately, lumping all carbs into the ‘bad’ basket has caused much confusion and disinformation for those concerned about their nutrition.

There was a time, not too long ago, when all fats were considered bad. Longer term studies have shown convincingly that some dietary fat is very beneficial and necessary to human health. There are good fats and bad fats. There is good cholesterol and bad cholesterol. Similarly, there are carbohydrates which, when not eaten to excess, are good for us. Others are not so good, or even unhealthy.

Some carb sources have been highly regarded as being very helpful for the prevention of some chronic diseases.

This brings us to a commonly asked question, ‘which carbs are good and which carbs are bad?’

The Good Carbohydrates

Complex carbohydrates are considered good carbs because they provide the body with a useable source of energy as well as fiber and other dietary nutrients in addition to the carbohydrate content. The carbohydrate is slowly broken down by the body into glucose. These are the types of carbs that keep our blood sugar levels steady all throughout the day, without making us experience hunger pangs.

Unlike simple carbs, complex carbohydrates also reduce the prevalence of mood swings and reduce the likelihood of feeling irritable.

Examples of good carbohydrate foods include whole meal pasta, brown rice, potatoes, whole grains, legumes, beans, peas and nuts. It also includes dairy products that are not processed with added sugar.

The Bad Carbohydrates

Bad carbohydrates are those foods that are referred to as simple carbohydrates. These are the types of carbs that are broken down by the body too rapidly for the body to use the released glucose. If left in the bloodstream, this excess is dangerous to parts of the body such as the eyes, so the body moves quickly to sweep it into body tissues and organs. The excess is mostly stored as unwanted and unhealthy body fat.

Simple carbohydrates are found in foods that are made from refined sugar and processed flours such as cakes, cookies, soft drinks, chips and alcoholic beverages. It also includes white rice and food made largely from white flour, including many pasta types.

These foods are digested by the body very quickly, so they cause people to experience blood sugar ‘spikes’. These spikes are what causes you to have an energy crash. Eating too many bad carbohydrates may over time increase the risk of heart diseases and diabetes.

The Importance of Carbohydrates

Glucose is the unit of sugar that the body uses as one of its sources of energy. Moderate amounts of complex carbohydrates are effective suppliers of glucose while also supplying vitamins, minerals and fiber.

The problem arises when we eat only simple carbs regularly and in large quantities. It is one of the biggest reasons for our obesity problem of today. Too many soft drinks, cakes, donuts and fried foods are coated with more carbs.

Excess simple carb consumption leads to excess stored body fat.

In order to meet the body’s daily nutritional requirement, adults in a healthy weight range can obtain 45-65 per cent of calories from their carbohydrate intake. Those wanting to reduce unwanted fat can replace some of these carbs with protein to lose weight without restricting their calorie intake.

It makes good dietary sense to choose to eat good complex carbs instead of simple carbs to make up the carbohydrate component of your diet.

Along with your carbs, eat plenty of protein rich foods that are also sources of other needed vitamins, minerals and nutrients. A healthy, balanced diet lowers your risk of many lifestyle diseases.

Healthy Diets for Children

All over the world today there are children missing out on a healthy diet. Unfortunately, there are some children whose families are unable to provide healthy foods, however in too many instances there are other families who don’t realize that the foods they are providing are unhealthy.

It is quite often a challenge for some families to even want to create a healthy diet for their children as their children may be fussy eaters or parents may feel they are too busy to prepare a home-cooked meal. There are so many readily available processed foods in the marketplace that tempt their fussy eaters and save them time.

The picky kids happily show their dislike for some foods, which often includes vegetables. Due to poor food choices, children are missing out on important nutrients that their bodies need for proper growth and body functioning.

If a healthy diet is not followed, vitamin and mineral supplementation may be necessary. However, many parents don’t even know their children are lacking in important vitamins and minerals.

A lack of knowledge on what foods do what for the body is one of the main reasons many children’s diets are inadequate.

Eating a lot and feeling full, doesn’t mean the child has eaten the right foods to satisfy their nutritional needs. Also, if your child ‘eats a lot’ but is always hungry, review the type of food they are eating. Protein and dietary fat will make them feel full for longer and the energy will be released at a steady, useable rate.

If the consumed foods are largely sugar-based carbs they will continually be looking for more. They will also display more behavioral problems as a result of blood sugar swings affecting their emotions.

If your child has become addicted to a high-carb diet of processed food and soft drink you will have to employ a weaning process to steadily incorporate healthier foods into their daily diet. Sudden deprivation will cause resistance and tantrums that will weaken your resolve to make wise choices for your child.

So what food choices for a healthy diet is recommended for children and what can a parent do to tempt their fussy eaters to eat their dinner?

Kids love sweets, but where possible offer naturally sweet healthy foods, such as fruit, rather than cookies or packet treats. You can also add a little bit of honey to sweeten some dishes, which will make them more appealing to kids. Yes, there’s sweetness added, but if they eat their honey carrots rather than no vegetables at all, that’s a win. You can gradually eliminate the honey over time, as their palate accepts the new foods.

Carbohydrates do not have to be eliminated from the diet as they are a source of energy. However, limit the amount of foods that are carbohydrate-rich, such as found in bread, cereals, oatmeal and pasta. There are plenty of healthy carbs, so choose the foods that will give your child vital energy and not contribute to excessive weight gain.

Proteins are very important. Make sure your children eat plenty of protein-rich foods, such as meats, eggs and cheese. They fill them up and taste great!

Milk and another all-time favorite for kids is yogurt. These protein foods are rich in calcium and other nutrients that are important for growth and development. You can make a ‘healthy’ milk shake (not one laden with chocolate or ‘flavor mixes’) or you can spoil them with yogurt as a special treat for dessert, instead of the ice-cream and topping.

If you must provide desserts, make them with real fruits and not from canned fruits laden with sugary syrup. Oranges are a healthy carb food that will provide them energy, essential nutrients and vitamins and boost up their immune system.

Don’t get into the habit of dishing up a dessert every night even if you think it is a healthy food choice. Bad habits are hard to break and eating sweets every day is not a healthy choice.

Avoid giving sweet unhealthy foods as a reward for finishing a vegetable dish. Although it might be effective, it will also condition your child’s mind to resent vegetables and look forward to their treat.

As a parent, it is your responsibility to make wise food choices on behalf of your children. It is unfair to allow them to take easy, tasty choices all the time as they will suffer for it later.

Why not tell your kids the positive effects of eating healthy foods for their growth and well-being? The world is so ‘body-conscious’ it leads to many unhealthy eating disorders. You can take control and feed their mind positively, while feeding them a healthy diet.

Enregistrer

Healthy Diet – Healthy Mind and Body

The fight against ill-health and many diseases starts with eating a healthy diet. So many modern medical cures are really attempts to undo the damage caused by poor dietary choices.

Of course there are people who can’t eat healthy foods due to their circumstances, either environmental or financial. Too often though, lack of finance is given as an excuse for not eating healthy foods. Way too often the real culprits are:

” Not taking the time to educate one’s self about real nutrient requirements.
” Letting taste buds define food choices.
” Taking the easy, convenient, processed option.

This is mainly because processed foods are readily accessible and just as prevalent, or more so, as healthy food choices. The trouble lies in trying to resist the ease and convenience that fast foods provide and this is the root cause of so many health problems.

A healthy diet really should be the number one priority in a person’s life so that a healthy mind and body happens automatically! If the mind is healthy, happy relationships can form. If the body is healthy, disease has a harder time to set in. If the mind and body are both healthy all good things are possible, and certainly far more likely.

Weight Management

This is self-evident. A healthy balanced diet makes managing your weight easy. For people wanting to win against the battle of obesity, a good start is to cut back on high carbohydrate content food.

Make good dietary choices a lifestyle, not a short-term fix. You are in this for life! Go for a diet that is lower in calories but high in nutrients. Eat some fruit and increase vegetable consumption. Animal meat and poultry products provide excellent protein, but eat them as close to natural as possible, don’t lather them with sauces and crumb coatings. Stay away from foods that contain simple carbohydrates such as white bread, pastries, cakes and candies.

More Energy

Our diet must provide the right amount and type of nutrients containing good calories for us to have enough energy. This energy will be used by the body so that thought, healing and growth processes will be able to function properly. Healthy foods greatly improve performance, alertness and brain health.

Prevent Diseases

Failure to observe a healthy diet puts anyone at a higher risk of heart disease, diabetes, cancer and other serious illnesses. Your diet should not contain too many foods that are high in saturated and trans fats, as these are known to be linked to an increased incidence of stroke and heart attack.

Saturated and trans fats can be found in cookies, vegetable shortenings, some margarines and any other foods that are fried using partially hydrogenated oils. Trans fats increase your risk of coronary heart diseases. Use olive oil when cooking and if using margarine choose one made from olive oil too.

Improve Mood

The right foods can do wonders in improving your mood. However, do not succumb to emotional eating. Emotion-driven food binges will almost certainly be poor dietary choices and the effects will be very temporary – leading to repeated bad patterns of behavior.

Foods that contain important nutrients such as vitamin B folate help in combating anxiety and depression. Foods that are rich in B vitamins help in the production of serotonin in the brain. Serotonin is a neurotransmitter that can affect behavior and moods.

Better Mental Performance

Studies have shown that people who eat foods that are rich in vitamins B, C, D and E, plus omega-3 fatty acids have better performance in several cognitive tests compared to those who did not eat fruits, vegetables and fish.

Researchers are providing more and more evidence that having a healthy diet will help prevent diseases related to brain-shrinkage.

Take Control of Your Food Choices

Make a lifelong habit of basing your daily food intake on mindful healthy choices. This will help avoid developing many of the lifestyle illnesses that will cause ongoing health problems in your life.

There are far more food choices on offer than most of us need. In most cases, mindful eating comes down to what we don’t eat – that is, avoiding foods that we know aren’t good for us. There are plenty of foods that are both tasty and healthy.

The Health Benefits Of Low Carb Besides Weight Loss

Low carb has been studied and it is well documented that their effectiveness is multi-faceted. Of course, the thousands of people who have lost a lot of weight and were able to keep it off makes a low carb eating plan something of an attractive proposition, especially since it is not your typical fad diet, but an actually lifestyle change.

Harvard completed a study that explored just how impressive the results of a low carb diet can be for weight loss, in comparison to a low fat diet that people tend to rely on for all of their weight loss needs.

By now, most people are aware how excellent low carb diets can be for rapid weight loss, but do they offer any other health benefits?
Yes, they do, and that is what makes a low carbohydrate diet such an attractive option when deciding what path to follow.

Additional Health Benefits
The European Journal of Clinical Nutrition explains what other effects a low carb diet has on the human body. Medical professionals have been using it since the 20’s to help epilepsy sufferers reduce the symptoms, furthermore in some cases has rendered the use of medication unnecessary.

There have also been strides made in proving that a low carb diet can be use a therapeutic tool for a number of other conditions, such as polycystic ovary syndrome, the risk of cardiovascular disease, diabetes, Parkinson’s, Alzheimer’s, a number of strains of cancer, diabetes and even acne.
The point of the study was to determine whether the preconceived notions surrounding ketogenic diets have prevented doctors from relying on it as a therapeutic method.

The Mayo Clinic has also explored the other effects that are seen when on a low carb diet. While citing many of the same issues listed by the EJCN, the Mayo Clinic has added cholesterol levels and high blood pressure to our list.

There are variations on what is considered a low carb diet
Anything from 20 grams to 150 grams can be considered low carb. 150 grams will not kick start ketosis to burn fat stores that actually requires less than 50 grams of carbohydrates per day.
Dr. Judith Wylie-Rosett led a study that makes mention of The American Diabetes Association belief that a low carbohydrate, low fat diet can be used to achieve improvement in both weight and metabolism, pointing to the Mediterranean diet as evidence.

The Mediterranean Diet
This is an interesting point, because it’s well documented that the residents of countries in the Mediterranean have higher life expectancies, and while they do eat carbs, their carb intake is much lower than it would be in the United States, or the United Kingdom.

The Mayo Clinic breaks down the Mediterranean diet which hinges on eating plant based foods, nuts whole grains, and legumes. Olive oils are used in place of butter, and herbs and spices replace salt. It is more common to eat white means and leave red meat to the odd occasion, and meals are spent with family and friends and consumed over a few hours.

WHO has a list of life expectancies for every country and the United States average is 79, while Greece is 81, Spain is 83, and so is Italy.

Conclusion

There are a number of low carb diets that you can follow; you can be as strict or as lenient as you wish. Whether you are looking to lose weight, maintain muscle, or reduce your risk of heart disease.
In addition to the benefits listed above, a low carb diet can also serve as an appetite suppressant. The American Journal of Clinical Nutrition explored the reasons why, concluding that the high protein diet could be an explanation as to why.

Additionally, another similar study saw that participants on a diet that was high in protein and fat, but low in carbohydrates didn’t have the same food cravings as the participants did that were on a low calorie, low fat diet. This is because greatly reducing carbs and eliminating sugars, actually helps to regulate blood sugars so that the appetite is naturally suppressed eliminating those horrid out of control food cravings.

How The Low Carb Lifestyle Can Improve Your Health

A low carb diet is essentially, what it says – it is a diet that greatly reduces intake of carbohydrates. This is not as easy as it sounds.
Carbohydrates are found in foods such as sugary snacks, bread, pasta, starches, fruit, and many processed foods. Typically, the most strict low carb diets limit intake to 20 grams of net carbs per day, at the very least less than 50 grams and the main source of these carbs should be non-starchy vegetables.

Although it may seem drastic, there is plenty of scientific research that shows low carb eating to be beneficial to your health, from weight loss, medical reasons, or a wish to simply eat better. Whatever your reason for starting the low carb lifestyle, there are several key health benefits that can be attributed to this kind of diet.

Weight Loss
With many diets, people often end up hungry and then snacking and fail to lose weight. They try to restrict their food intake too much and end up ‘falling off the wagon’. This is a very real issue for many people and the ultimate reason why they do not lose the weight they are trying so hard to shift.
In contrast, with the low carb lifestyle you do not get the hunger cravings or need to eat like you do with other diets. Research has shown that people who reduce the amount of carbohydrates they eat and replace these with additional protein and healthy fats will eat less and reduce their overall calorie consumption.

If you are trying to lose weight then this can be an effective method, as you actually want to eat less. When you are eating a low carb lifestyle, you lose weight in different ways.
For example, a lot of the body is made up of excess water and the low carb diet can help to get rid of some of this.
A low carb lifestyle leads to lower levels of insulin, which causes the kidneys to work more efficiently and by eliminating insulin triggers, most people lose weight and often very quickly.

Lower Levels Of Visceral Fat
When we do lose weight from following this diet there is an important point to consider. Not all weight is the same, and visceral fat is the bad kind that sits around our organs and can cause serious health problems.

Research has shown that a low carb diet can help to reduce levels of visceral fat specifically rather than the other type of fat, the subcutaneous type.
Stabilize Blood Sugars – Prevent And Manage Type 2 Diabetes
When a low carb diet is followed long term, there is a clear reduction in the chance of developing diabetes and other health issues.

Eating less carbs reduces the need for the body to produce insulin; insulin is used to break down all the sugars in carbohydrates and too much of this can lead to diabetes in later life.
By simply reducing the amount of carbohydrates (insulin trigger foods) that you are eating, you are reducing the production of insulin the in the body and reducing the body’s resistance to it.
A low carb diet prevents erratic blood sugar spikes that may lead to insulin resistance and type 2 diabetes.

Similarly, research has shown that diabetes, both type 1 and type 2 can be better controlled with a low carbohydrate diet. Of course, anyone who is considering changes to their diet should consult their doctor. This is particularly the case if you are taking medication for your diabetes, as this may need to be adjusted too.

High Blood Pressure
Like diabetes, high blood pressure has been connected to many serious health disorders such as heart attacks and strokes. Ultimately, we should all aim to keep our blood pressure within the healthy range, but this can be hard with our lifestyles.
Research is therefore focused on finding ways everyone can realistically lower their blood pressure. The low carb diet can help to keep blood pressure where it should be and prevent it from getting too high.

Bottom Line
The overall message is that a low carb diet can be beneficial in many ways and can help with certain health issues.
However, there is always a risk when making drastic changes to your diet such as significantly reducing the amount of carbohydrates you consume. It is therefore best to consult your doctor before making any changes to your diet; this is particularly the case if you have been diagnosed with any current health issue.
Ask your doctor, a low carb lifestyle may really work for you.

Help! I Miss My Carbs: How To Overcome Your Carb Addiction

Deciding to go cold turkey on your favorite carbs (yes, the same ones that are bad for you, but so delicious) could be the hardest time in your life.

In fact, sugar addiction is a very real thing, not just a made up condition in the figment of your imagination. It is being researched more and more these days, as it has been discovered to share similarities to drug addiction, whereby pleasure and reward centers in the brain are constantly seeking their next “high” or feel good moment.

However, the good news is that carb addiction is not that difficult to break. In fact, after just 2 weeks or so of going commando, you can do without them, and you will not be subject to violent mood swings and out of control cravings.

So how exactly can you stop missing those carbs, and overcome your addiction? By following the tips we have outlined for you, of course!

Prevent Hunger From Occurring

Sometimes, the difference between a craving and true hunger is confusing. In general, if you hear or feel your tummy “rumbling” you’re hungry. At other time, you think you’re hungry, but no signals are being sent from your tummy.

The best way to prevent this?

Eat timed meals. If you find waiting 4+ hours between meals isn’t quite working for you, divide that one larger meal into two smaller servings, which can be taken to hours apart. Ensure the meal is rich in protein and quality fat, as they are both very filling and will shut down your desires for sweets and starches.

The moderate amount of protein and high fat intake in a low carb diet really helps to satisfy your hunger, so you want to eat less naturally.

In addition, when you begin to burn fat for energy, as you will on a low carb diet, you will not experience blood sugar spikes, which also helps to naturally regulate the appetite, as long as you eat protein and healthy fats on a regular basis.

Keep Yourself Busy

Do you notice that you, or your kids tend to gain an extra 5, 10 or 25 pounds during holiday or vacation times? Even though you may not be travelling and trying exquisite cuisine, the act in itself of being home all the time, bored as hell paves the way for overeating.

Binging on carbs offers a short time fix for feelings of boredom, like smoking a cigarette to fix an itch. Keep yourself engaged in activities will help distract your mind from useless snacking, starting an addiction if you haven’t yet developed one.

Stay Happy

Know what is absolutely jaw-dropping? The fact that a study revealed that cravings are not necessarily a result of hunger, but rather your mood. If you’ve ever watched a show like the biggest loser, one thing that usually resounds is the trigger than started the cascade of weight gain.

Normally, it was some sort of depression- having lost a family member, being bullied at school, having no friends or sheer boredom.

Food does improve your mood, albeit for a very short period of time, but then just leads to you wanting more and more, frequently that bag of chips or candy.

Instead of filling up your thoughts with somber, woe-is-me thoughts, do something to take up your time, such as visiting somewhere new, doing something you truly enjoy, getting some exercise or going to a movie.

Find Replacements

Sometimes, just talking the talk isn’t enough; you need something tangible to fill the void created by the absence of your favorite sweet treats.

Good options here include foods like fatty fruits (avocadoes, olives) protein and fat rich meats, and bulky veggies.

You can even try making some kale chips, which taste delicious and fill you up pronto!

Conclusion
The key to getting over missing carbs is surviving the first two weeks, and getting them out of your sight. It is futile trying to break the cycle, when you have cookies stashed in your pantry begging to keep you company. You won’t be missing any of them in no time when you begin to lose weight and get control of your appetite back!

Fat Only Makes You Fat When Paired With Carbohydrates – Truth Or Myth?

Wait just a darn minute, so you mean to tell me fats are not the bad guys? That they are merely “accomplices,” or the subject of peer pressure?

Yep, chances are you have been wrong about fat your entire life. Kind of like that one guy in high school who was too weird to be friends with, but now owns a fortune 500 company!

See, for years, decades even, we have been fed with misinformation, as a result of a correlational, and not a causational link. To illustrate, a great example would be to say, “People that are born have a 100% chance of dying.” We know that we all have to diet, but being born is not the direct cause of it. That sums up the similar assumptions made on fat.

Interestingly, fat began to get a bad rap sheet the same time the introduction of readily available carbs appeared. Think breakfast cereals, and snacks. At this time, cases of cardiovascular disease, diabetes, a range of metabolic disorders and obesity began to spike.
Yes, in fact, by approaching studies involving fats with a biased eye, the verdict was met before having a fair trial.

So what is the truth? Read on and find out yourself!

Insulin Calls The Shots Behind The Scenes
When we ingest foods, be it fats, carbs or proteins, the molecules contained in them do not magically turn into fat, or new cells or whatever. They must be “shuttled” to their final destination y something. This conductor is insulin.

Under normal circumstances (by normal, we mean occasional stimulation), insulin is the prodigal hormone. It is important for ensuring nutrients get where it has to go, so that cells and subsequent organs function, as they should.

However, following the introduction, and subsequent frequent consumption of carb heavy foods, insulin started working overtime, “hoarding” nutrients into cells, more particularly, fat cells.
As these fat cells grew, and insulin lost sensitivity, a dangerous cocktail of elevated blood sugar and fat levels resulted, setting the stage for diabetes and high cholesterol.

Fat Does Not Like To Be Stored
You may or may not know insulin by its name “the storage hormone,” as its primary role is that defined. However, fat had different things in mind. Research has shown that our ancestors were very lean and healthy, all thanks to a primary fat metabolism.

Their diets consisted mainly of wild animals, with the occasional forage consumed too (such as berries). The result was a metabolism that used fats for fuel, the way we were meant to function but altered via means of mass produced cheap carbohydrate foods. Under the influence of insulin, however, fats are powerless to be burned directly as fuel, and will only be called upon in cases when sugars are low.

It is then, or when following a ketogenic diet (low carb eating that results in ketosis where the body uses fat for energy instead of dietary carbs), that the true beauty of using fat as a primary fuel source is revealed.

Fats Do Not Stimulate Insulin Release
Fact- you can literally eat a whole cow and not experience a surge of insulin, causing your body to begin oxidizing the fat directly for fuel. However, the typical idea of a meal includes both carbohydrate and fat, resulting in storage of both in cells until needed (if ever).
Without the influence of carbs, and associated insulin spikes, fats are easily burned off and not stored in fat cells.

Conclusion

Truth: fat is not bad for you by itself; rather only when under insulin’s grasp.
What’s even more revealing is the fact that the ketogenic diet; one high in protein and fats, but extremely low in carbs, promotes weight loss and leads to improved health, far over the “approved diets” of the world’s governments.

A deliberate ploy to enrich pharmaceutical companies? Hmmm we hope not!
The many studies that have shown low carb diets to be more effective in actual pounds lost and reducing cholesterol levels than low fat diets support the theory, that low carb is more effective for weight loss and burning body fat.

Of course, you can also ask the thousands of people, many of whom were obese, who have successfully lost weight and kept it off with a low carb diet if you are still not convinced.